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Bodyweight Ab Accelerators www.FatLossAccelerators.com

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WARNING: This eBook is for your personal use only. You may NOT Give Away, Share Or Resell This Intellectual Property In Any Way All Rights Reserved Copyright © 2014 Outback Fitness LLC and fatlossaccelerators.com. All Rights Reserved. No part of this publication may be reproduced or transmitted in any forms or by any means. You may not sell it or reprint any part of it without written consent from the author, except for the inclusion of brief quotations in a review.



Welcome from Kate Vidulich and Fat Loss Accelerators Welcome to Bodyweight Ab Accelerators… I’m so excited to share these quick 4 & 6 minute ab workouts with you! The best part is you don’t need ANY equipment, so that you can workout at home, the gym or even in your hotel room when you are travelling. Yes, you can do these workouts anywhere, so there are NO excuses. Whether you’re intermediate or advanced, you can add these quick bodyweight Ab Accelerators into your program today. Add these Ab Accelerators into your current strength training program, or you can use it with an Accelerator for your off-day conditioning. Forget about wasting your time with boring crunches. This manual will teach you the cutting edge way to get a flat, sexy abs without wasting hours at the gym. Think fun and super fast! Rock on and let’s do this cool cats! Kate Vidulich BSc, ACSM HFS, Master CTT Author of Fat Loss Accelerators www.FatLossAccelerators.com P.S. For more awesome metabolic workouts, check out: http://www.1000CalorieAccelerator.com - Burn 1,000 Calories and triple your fat burning so that you can quickly melt away even the most stubborn fat without having to diet or count calories ever again… http://www.FatLossAccelerators.com/ab-accelerators/ - Get the 21 Day Accelerators Rapid Results Plan and lose up to 15lbs of fat and have visibly, defined abs in the next 21 days… http://www.Fatlossaccelerators.com/fla2/ Get 18 Fat Loss Accelerators follow along videos that you can use to replace cardio and intervals. Burn ugly fat and skyrocket your metabolism using your bodyweight and a pair of dumbbells.



www.FatLossAccelerators.com – our awesome blog, dedicated to metabolic training and how to accelerate fat loss results. It’s a must read. Facebook page: https://www.facebook.com/pages/Fat-Loss-Accelerators/528357153858505 – Yes, we’re rocking out on FB and you’re welcome to join the party. Come and hang out with us!

Legal Disclaimer You must get physician’s approval before beginning this program.

The information presented in this work is for education purposes only. It is not medical advice and is not intended this way or as a substitute for medical counseling. Consult your physician before beginning this program as you would with any exercise and nutrition program, for diagnosis and treatment of illness and injuries, and for advice regarding medications. This program is designed for healthy individuals over 18 years old. The information should be used in conjunction with the guidance and care of your physician. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions. You must undergo a complete physical examination by a physician if you are sedentary, if you have high blood pressure or high cholesterol, if you are overweight, have diabetes or are over 30 years old. By continuing with the program you recognize that despite all precautions on the part of Outback Fitness LLC, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, remise, discharge, relinquish and release any claim which you may have against Outback Fitness LLC, or its affiliates, joint ventures, partners, contractors, or independent contractors as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program. This is a complete and unconditional release of all liability to the greatest extent allowed by law and agree that if any portion of this Terms, Conditions, Waiver and Releases is held to be invalid, the balance, notwithstanding, shall continue in full force and effect. If your physician recommends you not to use Fat Loss Accelerators workout programs, please listen to your physician and follow this advice.



Tips To Play It Safe: Workout Safety is Extremely Important Always focus on safety while training. The following tips will help to reduce the risk of injury and to maximize your workout.

1. Focus on learning the exercise and executing with correct form before you add resistance. Ask for help from a Certified Personal Trainer if you are unsure how to properly perform any exercise. Exercises can be substituted if you have any injury or limitations.

2. If something doesn’t feel right, please stop immediately. Don’t take

unnecessary risks. Any exercise can be regressed or substituted if you have an injury that is limiting your movement.

3. If you have an existing injury, make sure you get assessed and cleared by

a physician. If you require treatment, seek professional help from a physical therapist prior to starting the program.

4. This training program is intense. Only perform this for 30 days.

5. Select a conservative weight for your first set of any new exercise. You

can always lift heavier in the following set. It’s very important to remain safe at all times.

6. Start your training conservatively if you have not undertaken physical

activity for a long period. Even if you feel fine, I advise you to get clearance from your physician if you are over 30 years old.

7. Prior to working out, make sure you properly warm up. Follow the dynamic

exercises specific for each workout – a warm up is not optional!

8. Never train to failure when alone. Make sure you have a spotter if you are lifting weights. If you train at home by yourself, closely follow my recommendations and DO NOT train to failure.

9. If you feel exhausted or need an extra day of recovery, take it. Rest and

recovery is just as important as the training itself. Remember, quality trumps quantity. Listen to your body and don’t push yourself to injury.

10. Before starting any new diet or exercise program, check with your doctor

first. If your doctor does not recommend you do Fat Loss Accelerators, listen to your doctor and follow their instructions.

11. Adjust your training in different climates. Take care in warmer months,

train conservatively in extreme heat/humidity and always hydrate.



CATEGORY ONE: 4 MINUTE WORKOUTS Intermediate

BW Ab Accelerator 1: Perform each of the following in order, with no rest between exercises. At the end of the circuit, rest for 15 seconds and repeat for a total of 2 rounds. A) Walkout to Cross Body Mountain Climber x 45s B) Plank x 15s C) Lying Leg Raises x 45s - Rest 15s

BW Ab Accelerator 2: Perform exercises in order with no rest between the moves. Try to do as many reps as possible in the allocated time, with perfect form. Repeat for 2 rounds total. A) Inchworms x 30s B) Bodyweight chops (R Low to High) x 30s C) Bodyweight chops (L Low to High) x 30s D) Rotating Planks x 30s Advanced

BW Ab Accelerator 3: Perform each of the following in order. Try to do as many reps as possible in the allocated time, with perfect form. Repeat for a total of 4 rounds. A) Scissor Kicks (alternating) x 20s - Rest 10s B) Spiderman Planks x 20s - Rest 10s



BW Ab Accelerator 4: Perform each of the following in order, with no rest between exercises. At the end of the circuit, rest for 15 seconds and repeat for a total of 3 rounds. A) Side Plank Superstar (right) x 10 - No rest B) Side Plank Superstar (left) x 10 - No rest C) Body Saw x 10 - Rest 15s

BW Ab Accelerator 5: Perform each of the following in order, with no rest between exercises. Repeat for a total of 2 rounds A) Side Plank Reach and Raise x 30s B) Mountain Climbers x 30s B) Side Plank Reach and Raise (other side) x 30s D) Mountain Climbers x 30s

BW Ab Accelerator 6: Perform each of the following in order, with no rest between exercises. At the end of the circuit, rest for 15 seconds and repeat for a total of 3 rounds. A) Superman Planks x 8 reps each side - No rest B) Leg Raise w Hip Lift x 8 reps - Rest 15s



CATEGORY TWO: 6 MINUTE WORKOUTS Intermediate

BW Ab Accelerator 1: Perform each of the following in order, with no rest between exercises. At the end of the circuit, rest for 15 seconds and repeat for a total of 4 rounds. A) Body Saw x 10 - No rest B) Bodyweight Chop (R Low to High) x 15 - No rest C) Bodyweight Chop (L Low to High) x 15 - No rest D) Superman Plank x 8 - Rest 15s Advanced Ab Workouts

BW Ab Accelerator 2: Perform each of the following in order, with no rest between exercises. Repeat for a total of 3 rounds. A) Walkout to Mountain Climber x 30s B) Plank with Alt Leg Raise x 30s C) Lying Leg Raise x 30s D) Rotating Planks x 30s

BW Ab Accelerator 3: Perform each of the following in order, with no rest between exercises. At the end of the circuit, rest for 15 seconds and repeat for a total of 3 rounds. A) Walk out to Crab Crawl x 8 - No rest B) Cross Over Plank x 10 each leg - Rest 15s



BW Ab Accelerator 4: Perform each of the following in order, with no rest between exercises. Repeat for a total of 3 rounds. A) Cross Body Mountain Climbers x 20s - Rest 10s B) Over/Under Abs x 20s - Rest 10s C) Side Plank (left) x 20s - Rest 10s D) Side Plank (right) x 20s - Rest 10s

BW Ab Accelerator 5: Perform each of the following in order, with no rest between exercises. At the end of the circuit, rest for 15 seconds and repeat for a total of 3 rounds. A) Walk out to T Rotation x 8 - No rest B) Lying Leg Raise x 12 - Rest 15s

BW Ab Accelerator 6: Perform each of the following in order, with no rest between exercises. At the end of the circuit, rest for 15 seconds and repeat for a total of 3 rounds. A) Crab Crawls x 8 - No rest B) Lying Leg Raise w Hip Lift x 10 - No rest C) Spiderman Plank x 10 - Rest 15s



EXERCISE DESCRIPTIONS (In order of appearance)

Disclaimer: You must have a Certified Personal Trainer (CPT) or Exercise Physiologist provide you with correct form on all the exercises and give you feedback on your technique. BONUS TIP: To quickly find an exercise, press “command F” or “CTRL F” and use the search box. Boom! 4 minute Abs Workouts Workout 1:

Walk out to Cross Body Mountain Climber Movement Prep:

-‐ Stand with your feet shoulder-width apart Execution:

-‐ Hinge forward at your hips and touch the floor with your palms -‐ Walk your hands forward until you are supporting all your weight on your

hands and toes, in a plank position -‐ Your body should make a straight line and your hands should line up with

your shoulders. Hold for 2 seconds -‐ Do a cross body mountain climber, driving your right knee to left elbow,

and left knee to right elbow. -‐ Walk your hands back to starting position and repeat.

Common Mistakes: -‐ Engage your core throughout so your hips do not drop -‐ Keep your shoulder blades locked down and back



Plank (HardStyle) Movement Prep:

-‐ Start in plank position. Position yourself so your weight rests on you forearms and toes.

-‐ Your elbows should be directly under your shoulder, with upper arm perpendicular to the floor

Execution: -‐ Lift your hips until your body is in a straight line from neck to ankles -‐ Now focus on pulling your elbows to your pockets and engaging your lats -‐ Squeeze your glutes, quads tightly and tuck your pelvis -‐ Hold this position for the specified time period

Common Mistakes: -‐ Don’t let your back round. Work hard to maintain your natural arch -‐ Keep your elbows beneath your shoulder at all times -‐ Squeeze your shoulder blades together -‐ Try not to let your torso rotate



Lying Leg Raise Movement Prep:

-‐ Start lying on your back with your legs straight up at a 90 degree angle. Put your hands underneath your butt. Engage your core muscles, as you do in a plank.

Execution: -‐ Keep your feet together and lower your heels towards the floor. Make sure

your back stays flat. -‐ If your range of motion is limited, bend your knees. -‐ Reverse the movement and go back to the starting position. -‐ Repeat for prescribed repetitions.

Common Mistakes: -‐ Don’t let your back round. Move slowly and work hard to control the

movement -‐ Lock your shoulders down and back, head up and eyes to ceiling.



Workout 2:

Inchworms Movement Prep:




your shoulders. Hold for 2 seconds -‐ Slowly walk your feet towards your hands until you feel a stretch in your

hamstrings -‐ Walk your feet back to starting position and repeat.

Common Mistakes: -‐ Engage your core throughout and move your feet slowly so you use your

abdominals -‐ Keep your shoulder blades locked down and back



Bodyweight Chops Movement Prep:

-‐ Stand with feet shoulder width apart, push your hips back slightly and turn your shoulders to the right

-‐ Interlock your hands just outside your right knee Execution:

-‐ Pull your arms across your torso in a diagonal line, straightening your knees and hips and turning your shoulders so your fist ends up above your left shoulder. Follow your fist with your eyes all the way up you turn and move your body as a unit

-‐ Keep your shoulders and head aligned throughout -‐ Reverse the sequence back to starting position and repeat -‐ Switch sides and repeat

Common Mistakes: -‐ Avoid arching your lower back -‐ Lock your shoulders down and back, and initiate the movement through

your hips



Rotating Planks Movement Prep:

-‐ Get into push-up position with your hands underneath your shoulders Execution:

-‐ Twist to the right, taking your right arm off the floor and finishing straight above your left arm

-‐ Your body will form a T -‐ Twist back and straight into plank position. Next twist away to the left so

your left arm ends up over the right -‐ Repeat for the desired number of repetitions

Common Mistakes: -‐ Avoid your hips dropping or back arching -‐ Keep you head inline with your body



Workout 3:

Scissor Kicks Movement Prep:


Execution: -‐ Lower your right leg to one inch from the floor, or until you feel your back

coming off the ground. -‐ Reverse the movement and go back to the starting position. Immediately

switch legs. -‐ If you start to feel it in your back, stop. Bend your knees. -‐ Repeat for prescribed repetitions.

Common Mistakes: -‐ Don’t let your back come up off the floor. Move slowly and work hard to

control the movement -‐ Flex your foot throughout the movement -‐ Lock your shoulders down and back, head up and eyes to ceiling.



Spiderman Plank Movement Prep:

-‐ Start in push up position with hands on the floor, underneath shoulders -‐ Engage your core muscles, as you do in a plank

Execution: -‐ Kick your right leg out to side, try to touch your knee to your right elbow -‐ Reverse the movement and push your body back to the starting position -‐ Repeat, except on the next repetition, try to touch your left leg to your left

elbow -‐ Alternate back and forth for prescribed repetitions

Common Mistakes: -‐ Don’t let your back round. Work hard to maintain your natural arch -‐ Keep your elbows tucked in throughout the movement -‐ Try not to let your torso rotate



Workout 4:

Side Plank Super Star Movement Prep:

-‐ Start lying on your left side, and your right leg on top of your left -‐ Position yourself so your weight rests on your left forearm and the edge of

your left foot. Your left elbow should be directly under your shoulder, with upper arm perpendicular to the floor

Execution: -‐ Lift your hips until your body is in a straight line from neck to ankles -‐ Put your right arm up in air and hold this position -‐ Lift your top leg (right) so your legs form a V-shape. -‐ Repeat for the prescribed number of repetitions

Common Mistakes: -‐ Don’t let your back round. Work hard to maintain your natural arch -‐ Keep your elbows beneath your shoulder at all times -‐ Try not to let your torso rotate



Body Saw (IMAGE SHOWS TRX) Movement Prep:

-‐ Get down on the floor in plank position -‐ Hands underneath your shoulders, perpendicular to the floor, feet together

and body in a straight line from ears to ankles Execution:

-‐ Holding this position, squeeze your glutes and take your body back as far as possible

-‐ Now reverse this direction, and go forward in a sawing motion -‐ Keep your arms straight and neck in line with torso -‐ Repeat for prescribed reps

Common Mistakes: -‐ Avoid arching your lower back or dropping your hips -‐ Lock your shoulders down and back, and initiate the movement through

your abdominals



Workout 5:

Side Plank Reach and Raise Movement Prep:


your left foot. -‐ Your left elbow should be directly under your shoulder, with upper arm

perpendicular to the floor Execution:

-‐ Lift your hips until your body is in a straight line from neck to ankles -‐ Put your right arm up in air and hold this position -‐ Lower your right arm and reach underneath your body, and reverse the

movement -‐ Repeat for the prescribed number of repetitions




Mountain Climbers Movement Prep:

-‐ Start in a push-up position, with hands directly under your shoulders -‐ Form a straight line with your body from head to heels -‐ Engage your core muscles and squeeze your glutes

Execution: -‐ Keeping your core tight, pick your right foot up off the floor driving your

right knee towards your right shoulder -‐ Return to starting position and repeat with the opposite side -‐ Continue alternating for required number of repetitions

Common Mistakes: -‐ Avoid letting your hips twist or sag during the movement -‐ Keep your shoulders blades down and back



Workout 6:

Superman Plank Movement Prep:

-‐ Get down on the floor in plank position -‐ Arms underneath your shoulders, perpendicular to the floor, feet together


-‐ Extend your right arm out in a straight line -‐ Keep your body aligned during the entire movement, abdominals braced -‐ Keep alternating arms while keep your pelvis tucked and core stabilized -‐ Repeat for the prescribed number of repetitions

Common Mistakes: -‐ Try not to let your hips drop, twist or stick your butt in the air -‐ Avoid head dropping towards the floor

Lying Leg Raise w Hip Lift Movement Prep:


Execution: -‐ Keep your feet together and lower your heels towards the floor. Make sure

your back stays flat. -‐ As you get to starting position, raise your hips off the floor and point your

toes towards the ceiling. Hold for one second and reverse the movement. -‐ If your range of motion is limited, bend your knees. -‐ Reverse the movement and repeat for prescribed repetitions.

Common Mistakes: -‐ Don’t let your back round as you lower your legs. Move slowly and work

hard to control the movement -‐ Do not let your toes come go past your head -‐ Lock your shoulders down and back, head up and eyes to ceiling.



6 minute workouts: Workout 1: Body Saw (see description above) Bodyweight Chop (see description above) Superman Plank (see description above)

Workout 2: Walkout to Mountain Climber (see description above)

Plank with Alternating Leg Raise Movement Prep:

-‐ Get down on the floor in plank position -‐ Arms underneath your shoulders, perpendicular to the floor, feet together


-‐ Raise your right heel towards the ceiling -‐ Keep your body aligned during the entire movement, abdominals braced -‐ Keep alternating legs while keep your pelvis tucked and core stabilized -‐ Repeat for the prescribed number of repetitions

Common Mistakes: -‐ Try not to let your hips drop, twist or stick your butt in the air -‐ Avoid head dropping towards the floor

Lying Leg Raise (see description above) Rotating Planks (see description above)



Workout 3:

Walk out to Crab Crawl Movement Prep:




your shoulders. Hold for 2 seconds -‐ Explode off the floor with your right leg; kick your right foot out to the side

so it lands flat next to your right hand. -‐ Reverse the movement and push your body back to the starting position. -‐ Repeat, except on the next repetition, and switch to your left leg. -‐ Push yourself back up and walk your hands back up to start position and

repeat Common Mistakes:

-‐ Engage your core throughout so your hips do not drop -‐ Keep your shoulder blades locked down and back -‐ Try not to let your torso rotate



Cross Over Plank Movement Prep:

-‐ Start in plank position on the floor, elbows underneath shoulders -‐ Engage your core muscles

Execution: -‐ Lift your right leg up and touch your right toe to your left heel -‐ Without letting your right foot touch the floor, kick your right knee to the far

right, while maintaining plank position -‐ Repeat for the required number of reps -‐ Remember to switch legs

Common Mistakes: -‐ Don’t let your back round. Work hard to maintain your natural arch -‐ Keep your working leg off the ground unless changing legs -‐ Try not to let your torso rotate

Workout 4:

Cross Body Mountain Climber Movement Prep:

-‐ Start in push up position with hands underneath your shoulders -‐ Engage your core muscles, as you do in a plank

Execution: -‐ Once you’re in starting position, cross your right knee towards your left

elbow followed by left knee to right elbow -‐ That’s one repetition

Common Mistakes: -‐ Don’t let your torso rotate, keep you body parallel to the floor -‐ Keep your elbows tucked in throughout the movement



Over/Under Abs Movement Prep:


Execution: -‐ Extend your legs fully with a slight bend in your knees. -‐ Lift your heels about 6 inches off the floor. -‐ Make small, scissor-like motions with your legs. The key is to focus on

having your midsection do the work and to keep your abs constantly contracted throughout the exercise.

Common Mistakes: -‐ Don’t let your back round. Move slowly and work hard to control the

movement -‐ Lock your shoulders down and back, head up and eyes to ceiling.



Side Plank Movement Prep:


your left foot. Your left elbow should be directly under your shoulder, with upper arm perpendicular to the floor

Execution: -‐ Lift your hips until your body is in a straight line from neck to ankles -‐ Put your right arm up in air and hold this position for prescribed time




Workout 5:

Walk out to T Rotations Movement Prep:




your shoulders. Hold for 2 seconds -‐ From this position twist to the right, taking your right arm off the floor and

finishing straight above your left arm -‐ Your body will form a T -‐ Repeat on the left side -‐ Walk your hands back to starting position and repeat for prescribed reps.

Common Mistakes: -‐ Keep your core muscles engaged throughout the exercise -‐ Do not allow your back to round from it’s natural arch

Lying Leg Raise (see description above)



Workout 6:

Crab Crawls Movement Prep:

-‐ Start in push up position with hands on the floor. -‐ Engage your core muscles, as you do in a plank.

Execution: -‐ Explode off the floor with your right leg; kick your right foot out to the side

so it lands flat next to your right hand. -‐ Reverse the movement and push your body back to the starting position. -‐ Repeat, except on the next repetition, and switch to your left leg. -‐ Alternate back and forth for prescribed repetitions.

Common Mistakes: -‐ Don’t let your back round. Work hard to maintain your natural arch. -‐ Lock your shoulders down and back, head up and eyes forward. -‐ Try not to let your torso rotate.

Lying Leg Raise w Hip Lift (see description above) Spiderman Plank (see description above)

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